March 25, 2011

Friday 110325

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 101024.

BryantRognessHandstandBreckenridgeCO13Kft_th.jpg

Enlarge image

Bryant Rogness, Breckenridge, Colorado.


"CrossFit Kids: Safety" with Jeff Martin, CrossFit Journal preview video [wmv] [mov]


The weekly Update on the Open Show is coming - video [wmv] [mov]


Highlights from The NorCal 40's Event at TJ's Gym - video [wmv] [mov]


"Sports Business: The Brains Behind BeachBody's P90X" by Darren Dahl, Open Forum.

Posted by lauren at March 25, 2011 5:00 PM
Comments

CrossFit News! hahaha, love it!

Comment #1 - Posted by: NJ at March 24, 2011 5:03 PM

I had a coworker that was into p90x and insanity. I kept trying to get her to switch to crossfit. Her 90 day program ended a long time ago and the results have since faded away. Me, on the the other hand, well... Crossfit never dies.

Comment #2 - Posted by: Ryan at March 24, 2011 5:13 PM

LOVE THE BABY RUNNING ACROSS THE SET.

Comment #3 - Posted by: john at March 24, 2011 5:13 PM

sweet

Comment #4 - Posted by: MoisesDelMar 27, 170# at March 24, 2011 5:17 PM

Anyone know what's up with the games site. Just went to check the leaderboard, and one of my athletes, Kelly Steadman was ranked first in the Northeast, now her result is nowhere to be found, same goes for the other 8 people on our affiliate/team. None of our results are showing up. Anyone know what's going on? Ideas? Thanks

Comment #5 - Posted by: Jade Jenny at March 24, 2011 5:22 PM

Looking forward to this tmro.!

Comment #6 - Posted by: Angiestone at March 24, 2011 5:26 PM

HQ,

fyi, the leaderboards have screwed up again - large quantities of the posted scores are not showing up.

now...where's that IT guy's phone number?

Comment #7 - Posted by: a little bit over it at March 24, 2011 5:31 PM

@ James. Apparently you must not be an affiliate owner, if you were you'd understand what it is like to deal with tremendous growth. I can sympathize with what HQ is dealing with. The CrossFit Games have grown at such an incredible rate that there is going to be some growing pains, similar to what it's like for a box growing faster than expected. Just remain patient, they will get everything worked out and they will learn from it for next year.

Comment #8 - Posted by: Phil at March 24, 2011 5:36 PM

Reflections on wod one / week 2:
Did it again today for the third and final time.
My best score is 5 rds & 10 d/u. I have nuked and over analyzed this wod to the point of no return. On a positive note, I learned that the power snatch if preformed correctly is a major confidence. (!)

Comment #9 - Posted by: Cav at March 24, 2011 5:41 PM

@ James #5 - What about you, James? Were you prepared for the Open Qualifier?

I really believe that if you can't be helpful, then just keep your comments to yourself. How does what you posted in any way contribute to the positive atmosphere that is CrossFit?

Comment #10 - Posted by: Steve - CrossFit Ocean City at March 24, 2011 5:53 PM

@ James, what a negative attitude you have?

it's telling how successful they are if they underestimated the popularity and participation for the Open.
Remember, CrossFit is young, growing, and getting bigger and better. You should be happy like many of us are to be a part of this

Comment #11 - Posted by: Jason at March 24, 2011 5:58 PM

well looks like i will be doing 65lb for OH Squat b/c I suck at them...one day!

Comment #12 - Posted by: War at March 24, 2011 6:06 PM

wow,now i really want to see what James wrote.

Comment #13 - Posted by: sparky at March 24, 2011 6:21 PM

For anyone who's done the P90x.. your thoughts?

I know it's not CrossFit, and I don't plan on switching to it, but you must admit it's success is pretty remarkable.

People see the results and it's made millions happy. As a trainer, I almost feel for educational purposes that it would be beneficial to do a couple of the P90x WOD's and really see what it's about before I go bashing it.

So, anyone's thoughts?

Comment #14 - Posted by: JohnB at March 24, 2011 6:23 PM

is the open leaderboard up to date? i saw the story about annie thorisdottir having top performance, but i dont see her on the leaderboard? i may be missing something here...

Comment #15 - Posted by: cyle at March 24, 2011 6:28 PM

@JohnB, no one should be "bashing" a program that gets people fit and happy. We can still make accurate statements about it though. P90X is what you would get if you took Crossfit, removed movements with any degree of technical complexity, crammed it into a 90 day repetitive cycle, and sold it for a high marginal profit.

Comment #16 - Posted by: Latham at March 24, 2011 6:33 PM

Lets keep in mind P90X is something you buy and Crossfit is something you do.

Comment #17 - Posted by: ChuckB at March 24, 2011 6:45 PM

p90x

pro's:
-6 days a week and one yoga day, keeps you active everyday of the week
-scalable with weights, bands, and chin/dip sets
-keeps it reasonably functional (little isolation)
-is challenging (6 one hour workouts a week)
- decent diet, high protein low carb deal

cons
-only 12 workouts to be done forever and ever
-no explosive movements like cleans or box jumps
-devoting an hour a day everyday is difficult
-"cardio" is lacking to say the least
- does not fatigue all 3 energy systems at in any way.

Vs crossfit
-No comparison in strength, speed, agility, and endurance

Some kid in my class does it religiously and to his credit he can beat me in a mile and a half run by a decent amount. We are within 10 pounds of each other, but between me and him strength is not comparable, neither is muscular endurance. He asked me to do the ab ripper x one day, I asked him to do a few rounds on the GHD at my house the next, you can guess who experienced more shock from the exercises haha.

Comment #18 - Posted by: patrick l bateman at March 24, 2011 6:46 PM

@ #11... I completed P90x when I was looking for motivation to work out on my own at home. I had decent success with it (I worked out hard and ate crappy) I looked a little better and felt a little better. I've always been thin and I put on a little muscle, it was also a good intro to yoga (something I had never done before) and it had lots of pullups and pushups. It's also full of isolation moves like biceps curls and tricep extensions and it keeps the rest periods fairly short :30 to 1:00 min. I completed 90 days and felt pretty good but I wanted something more and finally found that in CrossFit. Not saying anything is better than anything else - I just never looked forward to P90x like I do CF. CF definitely more fun and challenging to me. My two cents.

Comment #19 - Posted by: Chris at March 24, 2011 7:00 PM

is it just me, or has the Open leaderboard changed drastically?
if so, why?

Comment #20 - Posted by: Cody at March 24, 2011 7:02 PM

Ryan #2 - that's my biggest problem w P90X. Folks do it until they 'finish' and then what? They have no idea what to do next. They aren't smarter about what fitness is or how to get it.

BTW - this is an awesome WOD!

Comment #21 - Posted by: Apolloswabbie 72.5 209 46yoa at March 24, 2011 7:03 PM

From someone who has done P90X I think Patrick hit it right on the head. I got bored with P90X due to the repetitive workouts and the hour and a half of yoga every week. While I did lose some weight I felt like overall I lost strength because I began it after years of heavy lifting.

For someone looking for a cut ripped look, it can work. For someone looking for functional training and fitness I believe Crossfit is where you will find it. I am about to finish week 5 on Xfit and the results I have seen both in weight loss and strength gain FAR outweight what I saw on P90X. It is not a bad program by any means, it will get you fit, but not Crossfit.

Comment #22 - Posted by: Lucas Cooper at March 24, 2011 7:05 PM

P90X simply needs to be tested on the same level as crossfit. Crossfit is an open forum, evidence based model. It is observable, measurable and repeatable. We can and do measure, test, retest and observe to a degree that no other fitness model comes close to (that I have seen).

P90X, although I have never done it, is great. I tell people about crossfit all the time and they say, "oh, so its like P90X," to which I reply, "not really, but..." and the conversation withers from here. There is an inherent problem with trying to define CF to the uninitiated. Things are either translated by your listener into P90X, or you lose them completely.

If P90X did anything better than CF than it should (ideally) be adopted using our scientific approach to fitness: observe, measure, record, repeat.

I see CF as a methodology as much as a fitness program. It takes in, processes, selects what works and discards the rest (again, ideally). Ultimately the only way to compare the two are to do them both, but the methodology must remain the same. In this way CF has provided a scientific proving ground that applies to any fitness program.


Comment #23 - Posted by: harry m/23/170 at March 24, 2011 7:05 PM

Wow, What james write?

So should I scale down the weight to keep the pace faster, or should I do the prescribed weight and take breaks as needed? What I mean is, is this meant to be a fast WOD like FRAN?

Comment #24 - Posted by: STREET at March 24, 2011 7:12 PM

This WOD is going to sting!

Good luck on this one everybody!

Comment #25 - Posted by: Pat Sherwood at March 24, 2011 7:23 PM

Are we supposed to super-set these exercises or do one at a time?

Comment #26 - Posted by: AW at March 24, 2011 7:28 PM

Good thing I deadlift maxed and did the fran yesterday in place of that silly med ball workout.......

I love crossfit, but why not show us the damn 3 day cycle?!?! Ruins my program sometimes.

Comment #27 - Posted by: Joey at March 24, 2011 7:29 PM

It is a bummer that the leaderboard keeps changing.. (where did Mikko and Matt Chan go?) one day you can see peoples' results, next you can't. As a lifelont IT professional I reccomend that you test the crap out of this stuff months in advance, work out the kinks, pound it with test data, test it more, have people mock use it, etc. until it's rock solid. Make sure you have a totally redundant infrastructure behind it all as well, failproof it baby. But I love CrossFit!!! Just trying to help.

Comment #28 - Posted by: Craig Fletcher M/39/6'4"/215 at March 24, 2011 7:45 PM

Aah the old Crossfit vs P90X debate, again. P90X is three pieces of a equipment done in the comfort and convenience of your own home. Crossfit is thousands of dollars worth of equipment, sure there's substitutions but to truly do it right you need expensive stuff.

Crossfit isn't for everyone.

Comment #29 - Posted by: Chris at March 24, 2011 7:53 PM

er...Joey,

Crossfit is the program.

Follow the main site, do the WODs as prescribed and get fitter

Comment #30 - Posted by: nick in sydney at March 24, 2011 8:08 PM

This looks like a nasty couplet.

I have done the abb ripper for P90X and I know Tony Horton has his own special one on one DVD's. I used to watch the previews to them on youtube and steal some exercises when I was looking for something new (pre crossfit). I gotta admit they get really creative with their exercises. But I think the being at home just appeals to so many. My mom for instance will never go to the gym because she is concerned everyone will be looking at her. I don't really know if she would like the CF environment with everyone there cheering her on or telling her what to do. So I see where something like P90X has it's place. My father on the other hand would love a CF gym but he needs knee surgery or he can't squat or lunge, basically eliminating all CF WODs.

Comment #31 - Posted by: FinnishCraig m/23/5'9"/153 at March 24, 2011 8:12 PM

did they restart the rankings/results from WOD 1? My rank is no longer visible either are many others?

Comment #32 - Posted by: joey at March 24, 2011 8:24 PM

Freddy Commacho is the MAN! Inspires us old f'ers!

Glassman commented on P90X in the "Coach" vid (I think it was). He gave it a thumbs up for what it is. It isn't CF, but it's leaps and bounds ahead of what is taking place in most gyms. Having done both, there is little to compare. As far as home vids go, P90X is the best I've come across and it serves a need for those who need it. It's also a gateway drug which is highly likely to lead one to much more potent drugs, i.e. CrossFit after which one can become hopelessly addicted : )

Comment #33 - Posted by: bburgultrarunner at March 24, 2011 8:29 PM

Good to see Tyson in another vid!

We miss him at 801!

Comment #34 - Posted by: Nick @ 801 at March 24, 2011 8:41 PM

As if my legs were not sore enough....3, 2, 1...

Comment #35 - Posted by: Thompson/m/22/6'2"/205 at March 24, 2011 9:10 PM

brought the Deadlifts down to 90kg (probably should have done 100 now that i'm finished) and OHS had to be 40kg, couldn't do 60 for the reps.

9:25

Comment #36 - Posted by: Dave at March 24, 2011 9:24 PM

Coach has a solid vision and confidence in it.

Thanks again CrossFit

Comment #37 - Posted by: nathan 31/5'9"/160lbs at March 24, 2011 9:28 PM

Rx'd
11:50
100kg
60kg

Comment #38 - Posted by: Shim at March 24, 2011 10:00 PM

@ #27 Joey -- there was nothing silly about yesterdays med ball WOD. If you had done it...you would know otherwise. If you know what you are doing and putting together your own programming...great...but there is a method to the madness of HQ. They're not just throwing up a deck of cards and pulling one out of the air. So, either do your own programming...follow the main site programming...pick a CF Box that you know of and like they're programming...or actually join a CF Box if there's one near you. If you're in fact new to CF, then it's understandable that things are confusing and or something (a WOD) looks silly or easy on paper. CF WOD's are never easy or silly though, because you can always do better or push yourself harder. Just about everything we do is geared to making us better at something else. So, decide what works best for you and get to it. Just don't complain about the mainsite programming if you aren't actually following it.

Comment #39 - Posted by: Jay L. at March 24, 2011 10:41 PM

I did P90x before crossfit and crossfit is better and harder. However, P90x definitely served a purpose for me (and others). It helped me be crossfit ready. I'm glad people on this discussion board are being fair and honest about what P90x is rather than bashing it as a reflex. Pretty cool.

Comment #40 - Posted by: mikey the fat crossfitter at March 24, 2011 11:30 PM

Toned it down to 185 DL and 65 OHS. 7:15, should have brought the DLs up a bit.

I'm new to the OHS and having problems with the grip. I'm not flexible enough yet to do one with my hands on the grip portion of the OLY bar, so they slide right to the end of the bar and kill my wrists. I've never thought about it before, but wonder why they don't stamp grips into the entire bar. Do crossfit gyms use this standard OLY bar with a slick portion towards the ends? Any suggestions besides get more flexible?

Comment #41 - Posted by: Larry S 6'3/195/35 at March 24, 2011 11:40 PM

Larry

I'm still doing mine with my wrists at the end of the bar. I'm sure there are some good reasons not to do this, but it works OK for me.

Keep working at the OHS movement (maybe incorporate it into your warm up) and one day, it'll just click and you'll see some major gains

Comment #42 - Posted by: nick in sydney at March 24, 2011 11:54 PM

@Larry S,

Are you doing shoulder dislocations with PVC/broomhandle? It's a good warm up to OHS. I'm sure you can find a video on the demo page (I'd post a link, but the demo page is firewalled here).

Comment #43 - Posted by: Kevin at March 24, 2011 11:58 PM

Wow, ok. Not sure what I am going to do with this one. My deadlift is strong, but my overhead squat is exceptionally weak.

Comment #44 - Posted by: Matty Dz at March 25, 2011 12:54 AM

M/29/202- as rx 7:09

Comment #45 - Posted by: MAGE at March 25, 2011 1:03 AM

15:05
225/95
same struggle on OHS as the rest. making progress

Comment #46 - Posted by: stitchez at March 25, 2011 1:20 AM

9:29
as Rx'd

Comment #47 - Posted by: TomO/44/M/200 at March 25, 2011 1:46 AM

38 comments before a time is posted. My how the site has changed. Go comment about the games or p90x on the forums.
8:16 as rxed

Comment #48 - Posted by: Will marshall at March 25, 2011 2:47 AM

So I fell off the horse for the last two months due to a deployment and this was my first WOD back. Man I'm weak.

11:34
185/45 (disgusting)

Comment #49 - Posted by: Stew at March 25, 2011 2:56 AM

As the team planted their flag atop the newly discovered mountain summit they were gutted to find that Crossfit had got there first.

Comment #50 - Posted by: Simon at March 25, 2011 3:37 AM

Well said, Steve and HAPPY BIRTHDAY, my friend :)

Comment #51 - Posted by: Denise Thomas at March 25, 2011 3:40 AM

M/32/6'0"/211

9:58 (115lb OH SQT)

Comment #52 - Posted by: Aaron D. Selph at March 25, 2011 3:45 AM

m/42/5'6"/145

subs: 185# deadlift 65# ohs

8:40

Comment #53 - Posted by: duane at March 25, 2011 3:51 AM

m/45/185

70 min of boxing cardio then right to WOD

10:30

Comment #54 - Posted by: cosmo at March 25, 2011 4:20 AM

8:35 (PR is 8:17)

Comment #55 - Posted by: Tyler Scott at March 25, 2011 4:51 AM

9:12 oh squat 45 lbs my form sucks

Comment #56 - Posted by: War at March 25, 2011 5:26 AM

27/m/5'11"/214ish
6:12 rx'd

Comment #57 - Posted by: Nickosaurus at March 25, 2011 5:30 AM

@#54

Wouldn't that go against constant variance?

Comment #58 - Posted by: Gill at March 25, 2011 5:35 AM

16:09 rx'd - pr by 1:51!
All ohs from the floor - at home with one bar

Comment #59 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at March 25, 2011 6:13 AM

M/39/6'/205
As rx'ed (although my OH squat form sucks) 13:36

Comment #60 - Posted by: Scott at March 25, 2011 6:15 AM

effing sweet! can't wait to do this today!!

Comment #61 - Posted by: Yahny M/23/6'0''/200 at March 25, 2011 6:26 AM

Tried Pack rx'd but 95 lbs OHS too much. Used 60 lbs for OHS and 185 lbs for DL. Thighs were spent from yesterday. Time 11:23.

Comment #62 - Posted by: PhilH/40/5' 10"/207/Crossfit BD: 19 Sep 2010 at March 25, 2011 6:47 AM

To the guys who want the 3 day cycle, if you are following the website why do you need the 3 day cycle? Just curious not hatin. I usually stay a day behind and sometimes mix up wods. Like since it's winter and I typically ski on the weekends I do not do leg stuff near the weekend because I want to enjoy my skiing. Just a thought. And James ease up for heavens sake!

Comment #63 - Posted by: Bc at March 25, 2011 6:52 AM

16:46 DL 185, OHS 65. Definitely pushed me but I felt off from work travel this week.

Lost time switching rack configuration back and forth. Last round of 9 was with 75 on OHS. Gotta be more careful with my back on DLs.

Comment #64 - Posted by: Jim 40/5'11"/170 at March 25, 2011 7:05 AM

10:25 as RXed in Musa Qala, Afg

Comment #65 - Posted by: Tim at March 25, 2011 7:19 AM

I do CF one day a week as a supplement to my Triathlon training. I have also done the P90X program numerous times. I have had the debate with a friend between CF and P90x many times. My opinion is what can you get out of each? There are pro's and con's to both methods.

CF is by far the best strength training I have ever done (I wish I would have known about it while playing college athletics). P90x incorporates some very challenging stability exerciese that are awesome.

This WOD is going into my database for a future date, after April 2 (half marathon).

Comment #66 - Posted by: Seth at March 25, 2011 7:21 AM

M/43/190/5'11"

As rx'd

13:59

Comment #67 - Posted by: nutfam at March 25, 2011 7:21 AM

10:25 as RXed in Musa Qala, Afg

Comment #68 - Posted by: Tim at March 25, 2011 7:22 AM

10:25 as RXed in Musa Qala, Afg

Comment #69 - Posted by: Tim at March 25, 2011 7:22 AM

re: NorCal's 40 event--soo, I'm 58, never athletic, have done crossfit on my own (poorly) for a year and at Crossfit Lagrange for a couple of months. Often scaled ( OM--for old man) and can't do alot of stuff (double unders, muscle ups) but still would like to compete!!!!

Comment #70 - Posted by: ferg at March 25, 2011 7:23 AM

15:54, 185lb DL, 115lb OHS

Comment #71 - Posted by: NAMWIZ at March 25, 2011 7:31 AM

36/F
Hills Endurance prior~

10:45
#135 DL
#65 OHS

Comment #72 - Posted by: Heidi at March 25, 2011 7:42 AM

M/27/205

#225 DL
#90 OHS (progress)

13:45

Comment #73 - Posted by: Skyler at March 25, 2011 7:45 AM

15-12-9
225# DL
135# OHS
got 17:15

Comment #74 - Posted by: Joe at March 25, 2011 7:48 AM

For those of you who want the 3 day cycle posted, why not just lag by one cycle? Then you can see the whole thing and add what you want to, and you'd be only 3 days behind.

I'm stuck in a hotel with enough weights to want to try the WOD but no bars, only dumbbells. So I did a one mile run and took the heaviest dumbbells I could get to do a variation. I think the dead lifts only came to 100 lbs, but I got to overhead squares with 80, which is the best I've done at that number of reps. Rounded it up with clean practice. Not great, but not bad for a hotel gym. Did my crummy little WOD in 8:57; I might try it as Rxd when I get back home.

Comment #75 - Posted by: DB at March 25, 2011 7:56 AM

OHS: 95 lbs
DL: 185 lbs

12 minutes, many sets

Comment #76 - Posted by: Hale at March 25, 2011 8:13 AM

M/21/152/68"

I'll write as RX'ed but after watching the video it was obvious hardly any of my squats were to proper depth. Should have scaled this. Thanks for the humilty CF :)

19:55

Comment #77 - Posted by: Kris S at March 25, 2011 8:26 AM

6:07
125# DL
55# OHS

Comment #78 - Posted by: Peter m/36/6'1"/172 at March 25, 2011 8:27 AM

Just a comment for all of you struggling with the OHS. I know where you're coming from but I've come a long way with it....

This is a movement that simply demands practice, practice, practice. If you're not putting in the time to gain the flexibility you won't make improvements. On OHS days I will literally stretch my shoulders for 20 minutes if needed. Ultimatly, the best way to improve at OHS is to OHS as often as possible.

Comment #79 - Posted by: T at March 25, 2011 8:30 AM

21-15-9
225#DL
95#OHS- still a work in progress.

Comment #80 - Posted by: mike/41/6'3"/230 at March 25, 2011 8:46 AM

Great workout. 12:02 for today.

Comment #81 - Posted by: Adam at March 25, 2011 8:46 AM

P90 X Vs Crossfit -
And it's been discussed here and in the forums before... and here's MHO. You graduate from P90 X - but you don't graduate from life (until you die). For a program that is ongoing and varied, Crossfit all the way. For a program that's good for getting toned for your wedding, vacation, etc, and then letting it go back to fat, keep your P90 X.

Also, try doing the same cycle every 90 days for the rest of your life. Talk about hell. Anyway, that's MHO. Love you all.

Comment #82 - Posted by: EMauMau at March 25, 2011 9:06 AM

2011-03-25: 10:00(Rx'd). Rnds@3:52,3;49,2:18. Rnd2 DL brkn@10.
2010-10-24: 9:08(111#OHS)
2010-03-06: 12:05(111#OHS)

Comment #83 - Posted by: gs at March 25, 2011 9:14 AM

7:16. 95# OHS. 4 minutes faster than last time. Go up on OHS next time.

Comment #84 - Posted by: sbennett at March 25, 2011 9:15 AM

m/41/156
10:03 as rx'd
"EMBRACE THE SUCK"
followed by max deads to 360

Comment #85 - Posted by: Seth H. at March 25, 2011 9:22 AM

M/26/5'11/188

205# DL
65# OHS

8:55

OHS is getting better, couldn't squat the bar when I started 5 weeks ago. May try and max it tomorrow before rest day.

Comment #86 - Posted by: Lucas Cooper at March 25, 2011 9:42 AM

M/26/215
6:55 as Rx'd
Followed by 100 Curtis P's @75# not for time

Comment #87 - Posted by: Rafterymath at March 25, 2011 9:46 AM

WU and Ring HSPU practice
Thrusters 3x3(60sec rest) at 165#
21-15-9 of 225#DL/135#OHS 6:42
2x100 yd shuttle (25ydsx4)
max PU in 4min strict = 45 (changed grip every time I came off of bar)
2x100yd shuttle 20-23sec

lower back is fried from yesterday...

Comment #88 - Posted by: brian p m/34/5'8-1/2"/169 at March 25, 2011 9:47 AM

as rxed

14:30

Comment #89 - Posted by: Shane G 6'3"/220/27 at March 25, 2011 9:58 AM

f/34/142/5'3"

8:37

115# deadlifts
45# overhead squats

Comment #90 - Posted by: sharlene at March 25, 2011 10:00 AM

Thanks for extending the first games WOD! I went from a 315 to a 349 score.

Comment #91 - Posted by: Scott at March 25, 2011 10:00 AM

43/m/155
as rx'd: 13 even. I am not counting the 4 seconds it took for me to pick up my arms and stop the watch

Comment #92 - Posted by: mhollis at March 25, 2011 10:08 AM

Great to see Freddie, i havent seen much of him on the main site in a while. Now all we need to do is find Jolie and catch up with her.Where has she gone?

Comment #93 - Posted by: DougR at March 25, 2011 10:09 AM

As Rx'd
11:42

#27 Joey, the surprise thing is what makes the home site work so well for me. I never think that I can take it slightly easier on one workout because there's a hard one coming the next day, or I want to post a PR. Just train how you want, and if a hard workout comes up, just get on with it. if you don't like the format, don't do it.

Comment #94 - Posted by: Mick m/41/5'8"/176 at March 25, 2011 10:14 AM

8:24 rx'd

Comment #95 - Posted by: B-Mo, M/33/6'/190 at March 25, 2011 10:15 AM

135# DL
65# OH

22:50 Really bad time. I ran 9 miles this morning so was REALLY TIRED when did this. Thats my excuse and I'm sticking by it. :)

Comment #96 - Posted by: liv4tris at March 25, 2011 10:16 AM

10:25 as RXed in Musa Qala, AFG

Comment #97 - Posted by: Tim at March 25, 2011 10:28 AM

14:40 as Rx'd
Had to switch to bumperplates for the overhead squats after 18 reps. Oops.

Comment #98 - Posted by: John m/42/68"/165 at March 25, 2011 10:28 AM

I love CF but my brother who is a firefighter showed me the PX90 ab ripper x workout on youtube i gave it a try, and now i just do the ab workout after I finish the WOD and have had some awesome results. Why not take the best of both?

Comment #99 - Posted by: Jaron at March 25, 2011 10:36 AM

10:25, only 1 bar with limited weight, so used 185 for DL and 95 for thruster. Had to change weights between exercises, took some time.

Comment #100 - Posted by: ScottMacArthur at March 25, 2011 10:40 AM

As far as P90x and Crossfit I believe they both have their own place. When I was in Iraq I did crossfit and used to laugh(not literally) at the P90x'ers as it seemed like those who did it were usually just looking into losing weight. I learned to accept both as functional and muscle building exercise programs and actually did them both. I then took from them both, I'd do a crossfit work out then hit ab ripper x(if there wasnt already an ab/extreme core exercise that day). Both got me ripped and functionally fit. Crossfit is still my main gal but P90x taught me some things as well. It's all about learning boys and girls.

Comment #101 - Posted by: Mixed at March 25, 2011 10:47 AM

10:10, 205lbs and 95 lbs.

Comment #102 - Posted by: Alan H. in Kabul at March 25, 2011 10:50 AM

7:32 as rx'd

Comment #103 - Posted by: Marco at March 25, 2011 10:51 AM

14:55
m/25/225

225lbs DL+25lbs of chains
135lbs OHS off rack

Comment #104 - Posted by: O Lightfoot at March 25, 2011 10:53 AM

F/36/5.0/105

Deadlifts @ 135lbs, OH at 65lbs

13:07

Followed by 60 burpees for my 100 day burpee challenge. My legs love me.

It wasnt that long ago I refused to do more than the 45 lb bar w deadlifts. Today I was slamming around 45 lb plates at my globo. Love Crossfit. Builds my muscles, builds my pride.

Comment #105 - Posted by: Lisa at March 25, 2011 10:53 AM

13:29
250#DL/105#OHS
My overhead squats are horrible....

Comment #106 - Posted by: csprings m/30/5'11''/215 at March 25, 2011 10:54 AM

Friday 110325
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

time 14:18

Slow, it wasnt great at first. My arms started tingling on the first set of deads and broke it at 15reps and then finished, then the first set of OHSs I got dizzy at and dropped the bar at 9 I think.

then the 15 was ok on deads, OHSs I was determined to make up time and was going for unbroken and lost balance on the bottom of rep 8 so I had to clean it again.

Last sets unbroken but I took some WAY to long rest through it today. I just felt rough. Only difference is the stresses that I mentioned earlier in my log and I took my vitimines late today, that could have thrown me off, I don't know.

I was glad to get the OHSs at rx weight, I was a bit worried about that.

Comment #107 - Posted by: NikNichols42yo 5'7'' 165lbs at March 25, 2011 10:58 AM

OHS scaled to 100 lbs:

12:27

Comment #108 - Posted by: james.patrick [M/49/66"/135] at March 25, 2011 11:03 AM

8:15 as rx'd

Comment #109 - Posted by: Moises Del Mar 170lb;1983 at March 25, 2011 11:29 AM

M/5'7"/165lbs

Rx'd 12:56... Ouch my body.

Comment #110 - Posted by: Kyle at March 25, 2011 11:39 AM

M/30/71/199
225 deadlift
95 OHS, still need alot of work
8:49

Comment #111 - Posted by: adam at March 25, 2011 11:41 AM

225 deadlift, 95 OHS. OHS needs a ton of work. 10:17 at Blue Flame CF

Comment #112 - Posted by: preacherman at March 25, 2011 11:51 AM

10:34 as rx'd

Thought about scaling the weight for the OHS. Glad I didn't.

Comment #113 - Posted by: GleichSTL m/33/177/5'10" at March 25, 2011 11:56 AM

as Rx'd = 15:48.

Wow, wrists feel like they got run over by a tractor trailer!

Comment #114 - Posted by: BlakeHanan at March 25, 2011 12:02 PM

6:10 at box gym KC

Comment #115 - Posted by: hkuan m/32/218/6'1" at March 25, 2011 12:07 PM

Did this in 8:12, but used 95lb for OHS. I could probably do 9 reps w/ 135#, but NWIH 21-15-9.

I liked the comment today on P90X.

M/45/187/5'9"

Comment #116 - Posted by: Dan Wilcox at March 25, 2011 12:08 PM

41/m/185
as rx'd

12:59

Comment #117 - Posted by: JackM at March 25, 2011 12:14 PM

17:09 subbed 95 OHS

Comment #118 - Posted by: Eli at March 25, 2011 12:14 PM

7:59 60lb ohs

Comment #119 - Posted by: alfonzo mayora at March 25, 2011 12:15 PM

Has the games site been up? Ive only been able to get on one evening since monday? Or like random rolling brown outs? thanks.

Comment #120 - Posted by: josh t at March 25, 2011 12:25 PM

Whats wrong with you people. You're all machines.

225dl
135ohs
15:36

P90X was good for physical therapy after my shoulder surgery. I did the 90 days got back into shape, power lifted to get strength back, then started CF again to get in better shape.

Comment #121 - Posted by: jt m/27/74''/210 at March 25, 2011 12:28 PM

P90X is the gateway drug to the real s***, Crossfit!

Comment #122 - Posted by: Mel/38m/5'10"/175 at March 25, 2011 12:34 PM

F/40/5'6"/150

135# DL
75# OHS

12:05

Better time today--still good weights for me--might be able to increase, but it'd be a lot slower with more breaks, etc.

Comment #123 - Posted by: mom to five at March 25, 2011 12:40 PM

M/5'7"/175/31

65lb OHS 185lb deadlift 8:38

Comment #124 - Posted by: Mark S. at March 25, 2011 12:44 PM

Can't hit the submit button to ask a question on the Games site. I know it is early in the games, but if competing as a Master, what happens if you might also rank in your region as an open? Could you also qualify for the regionals? Can you somehow register for both divisions?

Comment #125 - Posted by: CB at March 25, 2011 12:45 PM

115 dl
45 ohs (hate these)

9:21 ish

Comment #126 - Posted by: jc/31f/5'8"/200 at March 25, 2011 12:45 PM

P90X

As someone who has done both P90X and Crossfit..

I can tell you that I once thought I was in shape...until I did P90X! I did P90X and got in great shape. I did it for a year and eventually that led me to Crossfit! I have been crossfitting ever since. That said, had I never done P90x to start I would have never been ready for Crossfit. Sure I would have had to scale some things, which I still do, but I am able to do many of the workouts RX'd and I don't think I could have done that if I had not done P90X before finding Crossfit!

Comment #127 - Posted by: chad81 at March 25, 2011 12:48 PM

43/m/176cm/73kg

21-15-9 reps of:
185 pound Deadlift (84kg)
95 pound Overhead squat (43kg)

6:32 PR (last time 8:21)

All exercises unbroken. More weight next time (205/115).

Comment #128 - Posted by: Memuc at March 25, 2011 12:59 PM

Male 35 yrs 5'6" 195lb
8:17 as rxd

Comment #129 - Posted by: Dennisjackman at March 25, 2011 1:08 PM

Crossfit Warmup then the WOD as rx'd

10:19

Warmdown with 10 L-sit pullups and 20 handstand pushups

Comment #130 - Posted by: Karsk (57 M 5'9" 175lbs) at March 25, 2011 1:12 PM

10:09
subs: 185 DL
65 ovhs

Comment #131 - Posted by: cscarr at March 25, 2011 1:17 PM

m/168

as rx: 6:55

Comment #132 - Posted by: jnel at March 25, 2011 1:24 PM

Get job Jeff. It's good getting this info out there, I just wish I saw more comments and responses.

Comment #133 - Posted by: dan S. at March 25, 2011 1:24 PM

9:24
with 95lb OHS

DLs- strong
OHS- pretty crappy. I do not have the muscular endurance for a high rep scheme.

Comment #134 - Posted by: Magnus 25/5'8"/160-165 at March 25, 2011 1:28 PM

CFWU x 3, then 21-15-9 of

225 lb Deadlift
95 lb Overhead Squat

11:14

I was all gung-ho to go heavier on the OHS until I tried some warmup reps at 95lbs, then I decided that was plenty heavy enough. I actually had to break up the OHS more than the DL's.

Comment #135 - Posted by: Sheldon N (M/33/6'/184) at March 25, 2011 1:29 PM

Scaled to 95# OHS

13:16

(Shaved over 5 mins off last time)

Comment #136 - Posted by: DajM 33/M/5'7"/151 at March 25, 2011 1:33 PM

Did yesterday's WOD instead- Results posted there.

Also, I missed my burpees yesterday, so today I made them up. 26 burpees yesterday + 27 today = I did 53 burpees for days 26 and 27 of my 100 day burpee challenge.

Comment #137 - Posted by: Sarah (f/22/121/5'4") at March 25, 2011 1:36 PM

as rx'd
sets unbroken

5:13

Comment #138 - Posted by: Troy at March 25, 2011 1:42 PM

forgot to put 1:40 faster than last time
pretty dam happy!

Comment #139 - Posted by: troy at March 25, 2011 1:45 PM

CrossFit since September. Did today's WOD on October 24 untimed
155 pound Deadlift
15 pound OHS
Today
205 pound Deadlift
45 pound OHS
10:48
Progress

Comment #140 - Posted by: John M/52/5'10"/169 at March 25, 2011 1:48 PM

F/33/150lbs

185dl/95lb OH squat

12:34 wheew.

Comment #141 - Posted by: Jessi CF Springfield at March 25, 2011 2:06 PM

M/34/5'10/195

225/135 x 9 then 95 x 11, 15, 9

14:22

Comment #142 - Posted by: Crossfit Chris at March 25, 2011 2:21 PM

21-15-9 reps of:

185 pound Deadlift
75 pound Overhead squat

11:29

Comment #143 - Posted by: Sinal M/31/5'9"/215 at March 25, 2011 2:29 PM

M/34/142lbs/5'5"

225 for deadlifts
115 for OH Squats
10:22

Comment #144 - Posted by: Brandon Burritt at March 25, 2011 2:35 PM

This WOD should have a girls name;)

Comment #145 - Posted by: Dan Wilcox at March 25, 2011 2:36 PM

135lb deadlift
55lb ohs

11:50

Comment #146 - Posted by: em :) at March 25, 2011 2:38 PM

6:30

Comment #147 - Posted by: Steve at March 25, 2011 2:41 PM

19:12 as rx'd
full depth on OHS's
current bodyweight 155lb
I could've moved alot faster @95lb OHS's,but I love the challenge of 135lb.

Comment #148 - Posted by: TRIPKASE m/38/160 at March 25, 2011 2:48 PM

12:00
If my abs were not ripped better than my days in the Corps, and I was not breaking my personal best lifts from high school at 35 yrs old... I would hate CrossFit.

Comment #149 - Posted by: Spelhaug52 at March 25, 2011 2:48 PM

9:45...faster than last time but I still should have gone faster.

NEVER QUIT!!

Comment #150 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at March 25, 2011 2:52 PM

75 lbs OHS
135 lbs DL

11:35 (PR)

Comment #151 - Posted by: Thinlizzie at March 25, 2011 2:54 PM

M/23/185

As Rx'd:

10:30

PR from last time. But not by much. Phooey.

Comment #152 - Posted by: Jordan D. at March 25, 2011 2:54 PM

24 / M / 5'9" / 135lbs

I scaled way down because my wrist is hurt.

90lb deadlifts
40lb overhead squats

7:58

Comment #153 - Posted by: BC at March 25, 2011 3:01 PM

8:13
warm up overhead squats more

Comment #154 - Posted by: charbs 185/m/26 at March 25, 2011 3:07 PM

8:13
warm up overhead squats more

Comment #155 - Posted by: charbs 185/m/26 at March 25, 2011 3:08 PM

21-15-9 reps of:
225 pound Deadlift
105 pound Overhead squat

9:40(10:11 last with 95# OH Sq)

Comment #156 - Posted by: Bells 38/195 at March 25, 2011 3:12 PM

5:41

185#dl
95#ohs

M/25/5'6/155lbs

Comment #157 - Posted by: David at March 25, 2011 3:43 PM

did 225 dl and 95 ohs last time
did 185 dl and 115 ohs today. 11:39. Ohs got a little messy towards the end

Comment #158 - Posted by: Chris B. 18/150/5'9 at March 25, 2011 4:01 PM

m/178cm/88kg/35y
12:00

Comment #159 - Posted by: gepeto at March 25, 2011 4:03 PM

cfwu(1 set only of OHS/45#bar),135x10 DL

wod as rx'd 19'11"

Used 1 bar for wod;started each OHS set with a hang clean to snatch, then racked and from back. The OHS's got better as I committed more with active shoulders. No bumpers, so cannot drop weight. First set of DL's unbroken.

Comment #160 - Posted by: Tim 34/5' 10/ 165 at March 25, 2011 4:17 PM

15.37

Ohs sucked

Comment #161 - Posted by: controlfreak at March 25, 2011 4:18 PM

21-15-9
95# Cleans
95# Front Squats
7:58
Good workout
then
50 Weighted Sits

Comment #162 - Posted by: dyagg at March 25, 2011 4:20 PM

225 DL
85 OHS (need to work on these; only the 3rd or 4th time doing them)

10:22

Tough one, but I liked it.

Comment #163 - Posted by: CF M/40/6'4"/195 at March 25, 2011 4:37 PM

M/39/180/6'1"

185# DL
95" OHS

7:12

getting better at OHS, should have gone up on the DL but I am pleased with today's performance!

Comment #164 - Posted by: chad81 at March 25, 2011 4:44 PM

225 dead lift
95 ohs
5:59, 3 min improvement from last time in October

Comment #165 - Posted by: Pete Jons at March 25, 2011 4:46 PM

Subbed to 80# O/H Squat
10:30

Comment #166 - Posted by: KJL25/33/M/5'10" at March 25, 2011 4:49 PM

40M/5'10"/170#

W/U: DL, 5x5 at 135-155-175-195-215; OHS, 5x5 at 45-65-85-105-125.

As Rx: 6:30.

C/D: skipped.

New PR by 0:47. Controlled drop on DL (no bumpers). Considering how much my legs burned on the OHS, I was surprised to see a new PR. Not sure I have anything left for tomorrow.

Comment #167 - Posted by: rjf (Since 07-20-07. WOD no. 1009) at March 25, 2011 4:53 PM

11:56 as Rx'd

2:44 slower than last time, first (and last) time I ever tried to pull high rep deadlifts in my lifting shoes. Erectors wound up not very happy with me as a result.

Just had no gas.

Comment #168 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 25, 2011 4:55 PM

11:56 as Rx'd

First (and last) time I pulled high rep DL's in my lifting shoes. Lit my erectors up.

Comment #169 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 25, 2011 5:20 PM

Scaled to 115# OHS, otherwise as rx'd: 15.59

101024: 21.59

Rosa Blanca, by Jose Marti

Cultivo la rosa blanca
En Junio como en Enero
Para el amigo cincero
Que me da su mano franca.
Y para el cruel enemigo
Que me harranca el corazon con que vivo:
Cardo ni ortiga cultivo,
Cultivo la rosa blanca.

Comment #170 - Posted by: Espinosa m/26/5'11"/165 at March 25, 2011 5:29 PM

15-12-9
135 DL
20 OHS
4:42

Comment #171 - Posted by: Rggr at March 25, 2011 5:30 PM

First time as rx'd

18:43

Comment #172 - Posted by: ferb44 185# at March 25, 2011 5:45 PM

21-15-9

225 DL
150 OHS

8:15

Comment #173 - Posted by: philip 27/195/6'1" at March 25, 2011 5:52 PM

M/39/2001bs/5'4"

21-15-9
225 DL
135 OHS

25:00

DL no problem, but I suck at the OHS. Had to rest every 5 reps on the OHS.

Phillip (#169) your a beast! You kicked ass on the WOD.

Comment #174 - Posted by: Steve T. at March 25, 2011 6:05 PM

I LOVE P90X!

Why? It was on a P90X forum two years ago that I first heard of Crossfit. But for P90X, I don't know if I would know about Crossfit.

P90X isn't bad, I learned a few things from it. I've learned 100 times more from Crossfit and continue to everyday.

15-12-9
225# deadlift
115# ohs
22 min

slogged through the ohs

Comment #175 - Posted by: jeff reising m/39/6/200 at March 25, 2011 6:14 PM

Another rest day
m/53/6’/215

Comment #176 - Posted by: Pete In Sun City at March 25, 2011 6:15 PM

11:56 as Rx'd

No gas today

Comment #177 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 25, 2011 6:17 PM

First Time as rx'd

18:43

Comment #178 - Posted by: ferb44 185# at March 25, 2011 6:29 PM

Finished yesterday's:
15 reps 20# db cleans
15 reps 20# db thrusters
8 Minutes

Laura f/48/5'7/150

Comment #179 - Posted by: power-girl at March 25, 2011 6:30 PM

m/43/200/5'11"

21-15-9 reps of:
210 pound Deadlift, tap ground, not full reset (last time 199)
70 pound Overhead squat (last time 65)
21: 4:21
15: 8:22
9: 10:16 (total)

last time 11:27 with less weight

Comment #180 - Posted by: slowweak at March 25, 2011 6:33 PM

22:43, first time doing this as rx'd. Broke the ohs into sets of 3 and 4 until round of 9 when a few 2s crept in. Happy with this, a year ago my max ohs was 125lbs.

Comment #181 - Posted by: Smithy/m/50/5'10"/170 at March 25, 2011 6:34 PM

Up all last night at work. Slept from 1000 to 1730. Wiped out. In lots of pain. Haven't been sleeping much lately so I don't think I'm recovering from any work outs or work. Taking a break and going to get a massage on the shoulder to help with mobility. I'm at a loss as to what's going on with my recovery. Need rest.

Comment #182 - Posted by: Daniel Anderson at March 25, 2011 6:39 PM

MD

21-15-9
DB Deadlift, #55
Overhead Squat, #45

9:17

Really need to work on my OH SQ form.

Comment #183 - Posted by: JF Lauzon - Wakefield, QC m/24/168/5'10 at March 25, 2011 6:52 PM

Subbed 135# front squat for the OHS:

12:10

24oct2010: 13:40 with a 95# OHS.

Front squats were definitely the bottleneck here. They pummeled my core but good. Did them because of a problem with left shoulder mobility - can't get it in the right place to hold the bar overhead properly. Gotta work on that.

Comment #184 - Posted by: rb (M/33/5'8"/155) at March 25, 2011 6:55 PM

As Rx'd 9:58 My ROM could have been better but for the most part I broke 90 each time and I did miss rep myself a few times.

Comment #185 - Posted by: Law at March 25, 2011 6:55 PM

205# DL
135# Front Squat
6:30

Comment #186 - Posted by: Erik 34 | M | 72" | 211lb at March 25, 2011 7:28 PM

m/52/6'4'/215

8:23 as Rx

P90X was my wake up (a slap in the face)
Crossfit is my life (grab in the gonads)

Comment #187 - Posted by: JOe at March 25, 2011 7:49 PM

5:55

Comment #188 - Posted by: JDisch at March 25, 2011 7:49 PM

10:01

Compare to:
101024 - 13:13
100305 - 11:05

Comment #189 - Posted by: B. Rhaly at March 25, 2011 7:52 PM

WOD #63 today - Did this RX and actually thought to myself, "This doesn't look too bad." Then I remembered first, that nothing good ever happens when I think that, and two, 45 reps at 135 lbs is a LOT of reps when your 1 rep max is currently 155 lbs. Deadlifts done unbroken, But overhead squats broken into three sets, two sets, and two sets.

Greg A.'s warmup
WOD time - 21:37

M/42/5'11"/256

Comment #190 - Posted by: Pat Overton at March 25, 2011 8:18 PM

16:06

Scaled to 95# on OHS. DL were Rx'd.

Comment #191 - Posted by: Erik 30/M/76.5"/210 at March 25, 2011 8:26 PM

Did this one over a year ago when I was just really getting into Crossfit WOD's. I put up a pretty sucky time at 43:08, but finished it nonetheless.

Over the past year I think I've gained tremendous amounts in the way of strength, stamina, endurance, and speed. It really feels great to say that, too.

Blew my previous PR away - it is now almost 1/3 of what it was.

As RX'ed - 17:11

Comment #192 - Posted by: Chad at March 25, 2011 8:30 PM

M/38/6'3"/242

SWOD 5-3-1
165-185-205X6

WOD 21-15-9
225 DL
135 Lbs (scaled to 115lbs)

10:26

Comment #193 - Posted by: fitefire12 at March 25, 2011 8:46 PM

10:24

Comment #194 - Posted by: cody h at March 25, 2011 8:48 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 225lbs x 2-2
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 3 135lbs x 2

As rx’d: 16:42
Foam roll after
Compared to 101024: 22:07

Comment #195 - Posted by: Sesoku at March 25, 2011 8:53 PM

48:28, did 11 reps OHS with 135, then had to drop to 115. DLs as rx'd

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #196 - Posted by: mark nash at March 25, 2011 10:08 PM

Fri, March 25

10 min ellip w/u
20 min tabata (20/10)
154-174 total

scaled bigtime:
21 15 9. 95 sq/135 dl
8:09 154-164


Comment #197 - Posted by: chilegringo at March 25, 2011 10:40 PM

Previous time 17:39 3/5/10

Scaled DL to 205 and OHS to 115

I wish I'd checked this before I worked out...I'd have done the same thing again

DL as rx'd scaled OHS to 95 due to recent shoulder pains

20:58

Tonight...did it as rx'd for the first time I guess

18:25

Felt good about the DL but my depth on the OHS was pretty bad...I think I might just start scaling the weight to what it needs to be for me to do the lift properly instead of doing the right weight wrong

Comment #198 - Posted by: Cleveland at March 25, 2011 11:05 PM

M/51/153/1-1-06

Done at Brand X with Jeff.

185# DL
65# OHS (to keep up speed, protect shoulders)

9:53

Fun. Honored to be invited to workout at Brand X. Thanks, GD.

Comment #199 - Posted by: bingo at March 25, 2011 11:17 PM

yesterday evening: 21/15/9 8'33
the sq are very hard...
see you,
french invictus team

Comment #200 - Posted by: yvangt at March 26, 2011 2:46 AM

yestarday evening 21/15/9 in 8'33
the second time snatch squat of my life...it's very hard...
see you
French Invictus Team

Comment #201 - Posted by: yvangt at March 26, 2011 2:50 AM

m/40/169
8:30 as Rx'd
started coming back after 4 months off and 10# lighter (so much strength is gone :-( )
only 1st round unbroken

Comment #202 - Posted by: RF_Guy at March 26, 2011 5:23 AM

P90X is one way that will likely lead more people to CrossFit. I think that it changes a lot of peoples idea of 'working out'. I find so many people that think you can't get a good workout in without a full set of weights and big equipment (Smith, cable crossovers, leg press machines, etc). P90X can help change that belief. Then when people hear about CrossFit after doing P90X, I'd assume most would be chomping at the bit to try something new, and will get their first glass of Kool-Aid right then...
That's how I got in.

Comment #203 - Posted by: matyb at March 26, 2011 5:45 AM

M/45/5'10"/185

21-15-9 reps of:
155 pound Deadlift
115 pound Overhead squat

10:29

Comment #204 - Posted by: Raven Fuentes at March 26, 2011 6:40 AM

10.48 with 185# dead-lift and 95# OHS

I need to keep the same scaling and try to beat the time before moving up.

21/m/5'11"/173

Comment #205 - Posted by: Logan S at March 26, 2011 7:15 AM

28/m/5'8"/193

21-15-9 reps of:
225 lb DL
115 lb OHS

18:44. First Round: 16/5, 21; Second Round: 8/7, 15; Third Round: 9, 9. Double front grip on DL.

Only have one bar, so had to switch weights during WoD.

Comment #206 - Posted by: Justino at March 26, 2011 7:41 AM

12:15 as rx'd

Comment #207 - Posted by: KyleNYC 44/5'10/180/m at March 26, 2011 7:49 AM

m/39/76/210

OHS scaled to 115#

14:55

Comment #208 - Posted by: Chas at March 26, 2011 8:25 AM

225# DL & 115# OHS
9 min flat
M/34/185/6'
OHS is getting better progressed up to 135 in warmups and knocked out 5 reps but ultimately decided that i wanted to try and keep this WOD in the 10 min range so scaled down to 115#

Comment #209 - Posted by: Brennan at March 26, 2011 8:58 AM

M.37.180.5'10"

13.02
185 DL and 65 OHS.

Gotta get those OHS pegged.

Comment #210 - Posted by: DomH at March 26, 2011 9:03 AM

65 # OHS
225# DL

7:09

Comment #211 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 26, 2011 9:21 AM

M/38/170/5'9"

8:20 as RXd plus 100 calf raises

2 mile run before and after
25 L pull ups
50 pull ups
60 push ups

Comment #212 - Posted by: Dave at March 26, 2011 9:23 AM

I'm hurt...29'30...
For french invictus team...
Yvangt

Comment #213 - Posted by: yvangt at March 26, 2011 10:05 AM

M/26/150/5'6"

As RX'd - 25:38

Comment #214 - Posted by: Jay at March 26, 2011 10:05 AM

rx'd: 5:09

Comment #215 - Posted by: Chris Z at March 26, 2011 10:09 AM

5:37, with 185# dl, 65# ohs.

Comment #216 - Posted by: Kevin C. (M/52/5'11"/172) at March 26, 2011 10:51 AM

21-15-9
95lb OHS
33 Parallette Push-ups
33 Sit-ups
16:53 (back injury flared again so I substituted)

Comment #217 - Posted by: gb 43/m/71"/185# at March 26, 2011 11:11 AM

27/m/5'11"/180
As rx'd
12:12(PR)

Back and shoulders weak today. Had to reset to many times on OHS.

Comment #218 - Posted by: justaman - liberty, sc at March 26, 2011 11:33 AM

I'm hurt...29'30...
For french invictus team...
Yvangt

Comment #219 - Posted by: yvangt at March 26, 2011 11:40 AM

RX'd
10:03

Comment #220 - Posted by: Steve M/29/5'6''/172 at March 26, 2011 11:43 AM


20:23 struggled with OHS but was able to do with 135. last time I did 95

Comment #221 - Posted by: leibc2 at March 26, 2011 11:43 AM

5:03 RX. Back was screaming

Comment #222 - Posted by: Brian llewellyn at March 26, 2011 12:22 PM

28/m/5'8"/192

18:44
225 DL (16/5, 8/7, 9)
115 OHS (21, 15, 9)

Comment #223 - Posted by: Justino at March 26, 2011 12:28 PM

age 21 bw 170

11:23
scaled to 115# on ohs

Comment #224 - Posted by: Chris S at March 26, 2011 12:28 PM

As rxd

10:46

Comment #225 - Posted by: CASTILLO m/20 at March 26, 2011 12:36 PM

m/48/177
rx'd 14:27

Comment #226 - Posted by: Troy at March 26, 2011 1:04 PM

30/M/135

Scaled DL to 215 and OHS to 75. Maybe could have done 85 or 95 on OHS, but since my 1 rep max is 115, the rx'd 135 was out of the question. It's a form issue that I need to spend some more time working on.

Had no "oomph" today, so I struggled through as best I could.

17:11

Comment #227 - Posted by: Eric E at March 26, 2011 1:43 PM

55lb ohs, 175 DL

9:29

Comment #228 - Posted by: mas 54/M/155 at March 26, 2011 2:47 PM

32 yom, 190 lbs


14:42

subbed 115 lb ohs

Comment #229 - Posted by: Jeff Weltmer at March 26, 2011 4:05 PM

5:10

135# DL
33# OHS

Unbroken except for set of 15 DL. Those were done 10/5

Comment #230 - Posted by: Suzanne f/112 at March 26, 2011 4:17 PM

Single bar, so split up:
21/15/9 225lb DL, 3:10
Reloaded bar, then:
21/15/9 95 lb OHS, 3:40

Previous time:
11:53, scaled OHS to 115
WS gym, March 6, 2010 4:25 PM

Comment #231 - Posted by: ajax at March 26, 2011 5:00 PM

8:05
230# DL 21 unbroken
75# OHS 21 unbroken focused on form
230# 5-5-5
75# 15 unbroken
230# 9 unbroken
75# 9 unbroken

Great WOD-increase OHS to at least 105# next time.

Comment #232 - Posted by: greg 39/6'3"/214 at March 26, 2011 6:39 PM

M/39/185/5-10
25 Mar 2011...As RX'd

No rack, so had to get from ground to high rack, to neck, move grip, pressup then go... Sore in legs from wkr day before.
1-3.59 at 69% 21- 15,6
2-5.36 at 71% 9,6- 11,4
3-3.30 at 70% 6,3-9
=13.07.

Just lacked the killer instinct on this one, made sure to not get hurt on DL.


October 26, 2010 2:21 AM
21-15-9
21-15-9 reps of:
225 pound Deadlift
135 scale...125...pound Overhead squat
Rnd 1 - 1.55 73%
2- 3.10 76%
3- 2.24 76%
= 7.29 at 75%. new PR with more wt.

Last time on 16 Mar 2010,
did 95 OHS at 7.42 at 71%. So this is better. Due to space constraints was concerned on droping WT from OHS. But can go to 135 next time. 21-21 straight.
DL 9,6, OH 15 str, DL 6-3, OH 9 str.
Good all around effort and result. Little stiff next day but not bad.


Comment #233 - Posted by: Matt A at March 27, 2011 3:50 AM

DL 205#
OHS 115#
19:32

Comment #234 - Posted by: Dan W. at March 27, 2011 4:54 AM

Deadlifts
95lbs for 21 reps
135lbs for 15reps
145lbsfor 9reps
Overhead squats are a work in progress
45-55lbs
Then pr'd DL 3 reps at 155lbs with perfect form
3 rounds of 20 ab wheel

Female 49yrs 115lbs

Comment #235 - Posted by: Angiestone at March 27, 2011 5:45 AM

185/95 one bar only

14:41

(last times 185/85 12:07, 11:20)

Comment #236 - Posted by: Callum at March 27, 2011 6:42 AM

f/41/180/5'11"

155 lb deadlifts
45# OHS... the most I've had in a wide overhead grip for over half a year. My wrists were taped up tightly and I think they'll be OK..:-)

5:29

Hopefully I can gradually increase the OHS weight now.

Comment #237 - Posted by: JuliePlatt at March 27, 2011 7:15 AM

Rx'd

6:25

Comment #238 - Posted by: amped 36/M/195/6' at March 27, 2011 8:08 AM

I forgot how old I was in one of my recent posts... Did this 15-9-3 reps using 185#, 95# respectively in 11:11.4

Comment #239 - Posted by: Cphil25m/165#/69" at March 27, 2011 8:12 AM

weights as rx'd.
only have one bar so did
45 225# deadlifts
45 135# OHS

6:45 time includes stripping weight. Would like to know how much faster I could have been if had to bars, if any faster.

Comment #240 - Posted by: cheflin at March 27, 2011 9:15 AM

m/51/158
11:08
subbed 135#dl 80#ohs 1st rnd (21)
subbed 180 #dl 110 ohs 2nd rnd (15)
had to stop dizziness and headache.

Comment #241 - Posted by: DAVID LINGLE at March 27, 2011 9:50 AM

34yr old Female: 5'4-145 lbs
Been doing CF for 3 weeks
21-15-9

95 lb DL
40 lb OHS (should've done at least 45)

5:19

Comment #242 - Posted by: Catherine at March 27, 2011 10:11 AM

F/5'6"/135/17
135lb deadlift
75 OHS
(should have done more on DL and 80 on squat)
6:45

Comment #243 - Posted by: Krista at March 27, 2011 12:38 PM

F/17/5'6/135

135 for DL and 80 for OHS
(definitely should have increased DL)
6:45

Comment #244 - Posted by: Krista at March 27, 2011 12:40 PM

12:07, This is 15 minutes after Saturday's (tomorrow) WOD at 32:32

Hamstrings are TOAST!!

Comment #245 - Posted by: Seth at March 27, 2011 12:52 PM

7.12 225DL / 95# OHS

Comment #246 - Posted by: Chris at March 27, 2011 1:41 PM

M/33/5'9"/150

Subbed 205lbs deadlift / 95lbs OHS

18:02

A lot (just under 5min) slower than last time. However I power-snatched the bar from the floor this time for the OHS, whereas last time I used a rack to support the bar between groups of reps.

Comment #247 - Posted by: Antun Karlovac at March 27, 2011 4:03 PM

21-15-9 reps of:
65 pound RDL
65 pound Overhead squat
6:54

Comment #248 - Posted by: DCE at March 27, 2011 4:05 PM

Completed on 3/27/11
scaled weight down to 185 lb dead lift and 70 lb overhead squat.
21-15-9 reps
8:33

Comment #249 - Posted by: Jason Crocker at March 27, 2011 5:44 PM

scaled the OHS to 95# DL as rx'd 10:40 still working on my form with the OHS

Comment #250 - Posted by: dan santibanez at March 27, 2011 5:50 PM

M/46/180

9:51 Rx

Comment #251 - Posted by: medic8 at March 27, 2011 6:07 PM

Scaled to:
185# DL
85# OHS (started w/95, scaled down after ~7 reps)
20:35

Comment #252 - Posted by: chavez at March 27, 2011 6:40 PM

f/26/140/5'5"

185# DL
65# OHS
Time 11:25

Need some overhead squat work, hadn't done them in almost a month, good job to the other females who posted

Comment #253 - Posted by: Danielle Hawkins at March 27, 2011 7:50 PM

9:34

Comment #254 - Posted by: Pacers at March 28, 2011 3:22 AM

95lb DL
65 overhead
21-15-9
all reps unbroken
11.34

Comment #255 - Posted by: footdoc at March 28, 2011 6:36 AM

CFWU x 3

#195 DLs; #80 OHS (+5# from last OHS)

11:22

7 sec slower than previous, AM workout, losing battle to allergies that's my story and I'm sticking too it.

Comment #256 - Posted by: F15E_WSO/M/48/180 at March 28, 2011 7:29 AM

21-15-9 reps of;
185lb DL
95lb OHS (need to go deeper)

13:43

Time really slowed by only having 1 bar and changing weights! Rubber coated plates kept getting stuck... killed me!!

Last time used ; 155/65 time was 10:31, but had two bars.... so at least weights went up.......

Comment #257 - Posted by: knodes at March 28, 2011 7:54 AM

16:00

45lb OHS

6'0/180/50

Comment #258 - Posted by: John Davis at March 28, 2011 8:23 AM

Jen: 10:15 (155/95)
Shaun: 11:28 (255/135)
Eric: 13:07 (255/135)
Gunnar: 11:03 (255/115)
Chris: 18:34 (255/125)

Comment #259 - Posted by: jwills at March 28, 2011 8:23 AM

21-15-9 reps of:
225 pound Deadlift
(sub'd 186#, 31 lb more than last time)
135 pound Overhead squat
(sub'd 89#, same as last time)

12:27 (15 sec better than last time)

Comment #260 - Posted by: BrianR m/49/6'2"/188 at March 28, 2011 8:38 AM

9:25 as Rx'd. PR by over 3 minutes. Nice.

Comment #261 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 28, 2011 11:31 AM

6:34 as rx'd

I feel better and better everyday, it's time to push even harder! I have switched from 3on/1off to 5on/2off and eat high carb only in the 2 days Off... This works best for me

Comment #262 - Posted by: Umberto CROSS GYM at March 28, 2011 2:15 PM

Jeff @ home
8:24

Comment #263 - Posted by: Jeff & Charity @ CF Snohomish at March 28, 2011 2:55 PM

225 dl/95 lb ohs
around 20min

Comment #264 - Posted by: jh 43/210 at March 28, 2011 4:10 PM

m/44/185 - 20 minutes - scaled oh sq to 125

Comment #265 - Posted by: Rob Hole at March 28, 2011 7:56 PM

185 95
12:42

Comment #266 - Posted by: Mark & Theresa at March 29, 2011 3:20 AM

m/26/195/70''

not a lot of warm up because im stupid. rushed it to do it with the girls i train in the a.m.

8:04 rx

Comment #267 - Posted by: gino at March 29, 2011 3:41 AM

M/39/212lbs/6'3"

Scaled to:

21-15-9 of:

145lb DL
95lb OHS
185lb DL
115lb OHS
225lb DL
135lb OHS

Approx 10 min

Comment #268 - Posted by: Andrew at March 29, 2011 5:01 AM

Scaled to one round of 21 (due to lateness of evening)

8:30 OHSs were broken 5 5 5 4 2

Love to do this one again soon.

Thanks

Comment #269 - Posted by: mikeyb m/50/179 at March 29, 2011 5:09 AM

f/27/140/5'5"

21-15-9
DL 100 lbs
OHS 60 lbs

12:26

Comment #270 - Posted by: erin at March 29, 2011 6:01 AM

f/27/140/5'5"

21-15-9

DL- 100lbs
OHS- 60lbs

21:26

nice WOD

Comment #271 - Posted by: erin at March 29, 2011 6:05 AM

This wod was really great. Low back was tight going in and was screaming by the time the wod was done and I was laying on the floor. Solid.

6:53 as RX'd

BTW, seems to me if you're getting a sub 8 min time with this wod scaled, particularly if you're getting a sub 6 min, you should prob up the weight. As a coach, I would see that as an indication that the individual was ready for more wieght. Assuming that the movements continue to look good.

Comment #272 - Posted by: Nolan M/26/5'10/210 at March 29, 2011 9:23 AM

M/ 37/ 132 lbs/ 5'-6"
As Rx (except that I did the OHS first then the DL)
I did this in about 12 minutes. I didn't really time it. I was just concentrating on doing it as Rx. I have never done that many OHS with more than my bodyweight, so those took a while. I was surprised on the second set of 15 that I felt pretty good. My core was not really tired. I was feeling it in my wrists a bit but I was able to keep on going with sets of 4,5 & 6.
The DL was similar in that I wanted to keep up a steady pace so I was doing them in sets of 5,6, & & 7s. I didn't have any chaulk and no belt, which I have used a few times lately when I go heavy and the workout felt good.

Comment #273 - Posted by: Anton at March 29, 2011 10:04 AM

Also did Front Squats at Brand X

190 x 3 (ties PR)

Comment #274 - Posted by: bingo at March 29, 2011 10:48 AM

21-15-9 reps of:
65 pound Deadlift
20 pound Overhead squat

6:24

Comment #275 - Posted by: susan m at March 29, 2011 12:24 PM

21-15-9 reps of:
45 pound Deadlift
10 pound Overhead squat

6:09

Comment #276 - Posted by: Trish H at March 29, 2011 12:24 PM

12:13

Pack
21-15-9 reps of:
85kg Deadlift
42.6kg Overhead squat

Comment #277 - Posted by: JT at March 29, 2011 3:11 PM

8:40

Comment #278 - Posted by: Repto M/40/5'11''/220 at March 29, 2011 3:28 PM

8.58. 135; 65

Comment #279 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at March 29, 2011 3:57 PM

185 dl, 95 ohs

12:45

Comment #280 - Posted by: brett_from_wylie at March 29, 2011 4:41 PM

10:11

Comment #281 - Posted by: ecp2 at March 29, 2011 7:37 PM

20:08

Comment #282 - Posted by: KB 24/5'10/192 at March 30, 2011 5:49 AM

80kg dl, 40kg ohs
8:20

i am tired

Comment #283 - Posted by: ByungChanLee at March 30, 2011 6:06 AM

80kg dl, 40kg ohs
8:20

i am tired about weightlifting game

Comment #284 - Posted by: ByungChanLee at March 30, 2011 6:09 AM

C-
OHS from ground
8:20

Comment #285 - Posted by: Jeff & Charity @ CF Snohomish at March 30, 2011 9:24 AM

M/35/185/6'

21-15-9
205 DL
115 OHS

8:21

All sets unbroken, scaled back to work on my "GO". Have 1 bar so slipping the 45's on and off was perfect amount of break btwn sets.

Comment #286 - Posted by: tjm at March 30, 2011 10:29 AM

subbed 80k DL, 38kg Ohs

13:48

Comment #287 - Posted by: Jack - Hitchin at March 30, 2011 11:04 AM

As rx'd, 9:22 (PR).

PR by almost 9 minutes. This workout kicked my butt last year, and I wanted revenge! Unbroken deads. OHS were 15-6 / 8-7 / 6-3, and I felt good that I was able to snatch these into position (though I had to split snatch a couple). Tough WOD, this one is harder than Diane in my opinion.

Comment #288 - Posted by: Mel/38m/5'10"/175 at March 30, 2011 11:58 AM

P90X is a workout program.

Crossfit is a philosophy.

Comment #289 - Posted by: Brett at March 30, 2011 12:57 PM

225# DL
95# OHS
8:23
30lbs heavier and 1 min. faster than last time
m/36/223

Comment #290 - Posted by: Toby D at March 30, 2011 5:23 PM

225# DL
70# OHS

10:56

last time
185# DL
45# OHS appx 8 minutes

first time
205# DL
65# OHS appx 12 minutes

Comment #291 - Posted by: bert at March 31, 2011 6:22 AM

13:45
work on ROM for OHS

Comment #292 - Posted by: Ryan at March 31, 2011 8:12 AM

M/26/158 GregA-WU

14:25

Comment #293 - Posted by: Y. Zhou at March 31, 2011 1:44 PM

3/30...24:18...167/177
185#DL's & 95#OHS's. Time not good at all but still felt good all things considered.

Comment #294 - Posted by: Mike Scott M/44/5'10"/215 at March 31, 2011 5:03 PM

Scaled to 95#: 6.34 - Last time 6.48

Comment #295 - Posted by: Michael K. Honcho M/32/5'10"/180 at April 1, 2011 8:00 AM

21-15-9

#225 DLs
#95 OHS

11:12

Absolutely brutal. Pure and simple.

Comment #296 - Posted by: Tim at April 1, 2011 12:46 PM

21-15-9

185# DLs
45# OHS - Really need work on my OHS. I think its a shoulder flexibility issue.
Sucked having to pull all the weights off and on, but it was a nice breather. :)

14:43

Comment #297 - Posted by: Henry M at April 1, 2011 2:56 PM

m/37/5'9/181
Did after 7 round snatch WOD at Triangle.
9:48.
Really helped being able to dump weight. Could improve time if I could snatch weight cleanly. Unfortunately had to break DL's as well.
10/24/10: 11:54
3/5/10: 14:09

Comment #298 - Posted by: jrm at April 1, 2011 7:17 PM

5:14. DL as rx'd, 45# OHS

Comment #299 - Posted by: therozfather. 31/M/194 at April 2, 2011 6:48 AM

50/m/190

Front squat w/155 vs OHS. 10:14. :18 slower than last

Comment #300 - Posted by: denob at April 2, 2011 8:19 AM

7:37 as rx'd

Comment #301 - Posted by: bill/52 yo/211/6' at April 2, 2011 5:33 PM

WU
Hurt back during 15 rep DL. Struggled with OHS. Started in running shoes and kicked them off halfway through which helped a little. Did not finish after hurting back. Bad day all around.
M/50/197#/72"

Comment #302 - Posted by: RB at April 3, 2011 6:44 AM

As rx'd:
23:23

Comment #303 - Posted by: Shawn B. M/38/5'9"/152 at April 3, 2011 2:07 PM

Scaled to 95# OHS. Also untimed. Needed to work on technique and form with OHS.


"Mrs. Miyagi"
Scaled to 155# DL and 95# OHS. Unfinished due to technical difficulty.

Comment #304 - Posted by: Miyagi m/31/167.2# at April 3, 2011 8:12 PM

115lb OHS for the 21, 95lb after that

24:36

Comment #305 - Posted by: Ukkew at April 4, 2011 1:26 PM

165 lb deads
95 lb OHS forgot to time

Comment #306 - Posted by: BigCurly13 at April 4, 2011 7:04 PM

10:12

managed an 8:47 last time...sucking today!

Comment #307 - Posted by: MoGreene at April 6, 2011 5:42 AM

21-15-9 reps of:
65 pound Deadlift
20 pound Overhead squat

6:24

Comment #308 - Posted by: susan m at April 6, 2011 10:14 AM

Sub front squat for OHS

8:31

9:46 last time

Comment #309 - Posted by: MikeyPaul - M/29/5'8"/170 at April 6, 2011 5:44 PM

12:30, scaled to 95lb OHS

Comment #310 - Posted by: Dennis M/27/6'0/190 at April 10, 2011 12:46 AM

17:09

21-15-9
98k dl (96%)
47.5 ohs (77%)

prev 23:33, 90k dl, 40 o/h sq

form improving for both. feet closer together suits me better for dl's.

Comment #311 - Posted by: zenoperegrinus at April 10, 2011 1:55 PM

M/33/6'3"/200

8:45 (PR)

Prev: 9:47

Comment #312 - Posted by: Ben S at April 11, 2011 11:49 AM

subbed to 95# OHS (my left shoulder is jacked and I can't even come close to locking out)

else as RX'd

13:35

Comment #313 - Posted by: thenine/m/33/6'6/250 at April 12, 2011 1:36 PM

scaled
205# dl
95# ohs

15:39

Comment #314 - Posted by: illis m/30/170/5'10 at April 12, 2011 5:27 PM

85# OHS

7:50 (+10#,+1:08)

Comment #315 - Posted by: bookworm at April 13, 2011 7:26 AM

14:18

Comment #316 - Posted by: ragman204 at April 13, 2011 11:27 AM

I did this workout on Thursday 4/14/11. I ran in my socks on the treadmill for 4 mins to warm-up. Then I did one round of CFWU with TRX OH plus TRX Y, T, and reverse Y, plus lower ab isometrics.

I modified this to 185 lb. deadlift (using the diamond bar) and 95 lb. OH squat.

I finished in 14:22.

I definitely have mobility issues with my hips and shoulders. My left side felt stronger again and I felt like I was twisting slightly too.

Comment #317 - Posted by: RJB7 at April 14, 2011 6:04 PM

11:35

scaled 185 deadlift
95 over head

Comment #318 - Posted by: Dexter at May 2, 2011 4:53 PM

10:40 Rx'd

Comment #319 - Posted by: MarcusG 30 5'9" 165# at May 4, 2011 11:42 AM

CFWUx3
13:54 (? from memory, time got reset on watch)
Scaled OHS to 115, but form felt really good at this weight

Comment #320 - Posted by: Doug at May 27, 2011 2:31 PM

m/34/5'9"/162

135 deadlifts
45 lb OHS

Comment #321 - Posted by: jiggastemple at October 19, 2011 11:14 AM

m/34/5'9"/162

135 deadlifts
45 lb OHS

Comment #322 - Posted by: jiggastemple at October 19, 2011 11:14 AM

m/34/5'9"/162

135 deadlifts
45 lb OHS

Comment #323 - Posted by: jiggastemple at October 19, 2011 11:15 AM

M/25/5'5/140

225 DL
90 OHS

15:09

Comment #324 - Posted by: Flyingmonkey at September 19, 2012 8:07 AM

Did the WOD today rx'd + in 5.38mins
Did 265lb on deads as the WOD was a little light.
I enjoyed it though and it's gonna hurt tomorrow

Comment #325 - Posted by: Ross at September 19, 2012 10:46 AM

M/36/5'8"/180
17.23 Rxd
Gonna hurt tomorrow!

Comment #326 - Posted by: Coughenour at September 19, 2012 11:28 AM

did 75 lbs. overhead squat

10:42

Comment #327 - Posted by: Manchild at July 2, 2013 6:02 AM
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